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View Full Version : preparation for UKBFF london and south east championships (Fawaz's journey)



fawaz
11-10-13, 4:20 pm
after 22wks of dieting and hard training, cardio and everything else that goes into contest prep , i stepped on stage for the first time on november the 3rd 2013. it was a great day, one of the best days of my life. once i did this show i cant wait to do it again. in may the south east championships im aiming for that one. for now i begin to add on some lean mass and continue bringing up all bodyparts.

i can honestly say that all the years of hard training, sacrifices, constant dieting was all worth it as i made my mum proud and that made me feel better than any placing, she raised me all by herself. thankyou for being very supportive to me during my prep and this is just getting started. to all my friends and family that supported me, i am very grateful you give me allot of motivation. thanks very much.

heres the link to some of the pics at the show:
https://www.facebook.com/photo.php?f...9&l=d996abdc85

https://www.facebook.com/photo.php?f...9&l=a9ca1e1e8c

https://www.facebook.com/photo.php?f...9&l=aae50df0a1

https://www.facebook.com/photo.php?f...9&l=77c36dd05a

https://www.facebook.com/photo.php?f...9&l=25e14fa065

now i begin my journey to the 2014 london and south east championships in may 2014 6 months from now, right now i plan for lean mass gain for 3 months then 3 months cutting phase in preparation for the show. every meal counts, every training session counts, i am brutally determined to make serious improvements and have a productive mass gain season, train as always, as hard as possible and be as productive and smart as possible, still carb cycling, still cardio. i will give it everything i have and never falter in my journey.

fawaz
11-10-13, 4:20 pm
back in the gym day after show, keeping at it and still training hard, got a few cheatmeals in me now back on the lean bulking diet. hardcore chest and calves, bringing up my strength and size:
FLAT BENCH PRESS:
4 sets in ascending weight heavy, rep range 6-10 reps
DECLINE BENCH PRESS:
3 sets in ascending weight to failure
FLAT DUMBELL PRESS:
3 sets in ascending weight to failure
INCLINE DUMBELL FLYS:
3 sets same weight 10 reps to failure
MACHINE HAMMER GRIP PRESS:
4 sets 12 reps, 4rth double drop setted from 3rd.
ELEVATED PUSHUPS:
3 sets 12-15 reps past failure.
CALVES:
STANDING CALVE RAISE:
6 sets 12-15 reps
SEATED CALVE RAISE:
5 sets 12-15 reps.
CARDIO:
15MIN.
done.

fawaz
11-10-13, 4:21 pm
high volume , back day , bringing up my strength:
WEIGHT ASSISTED PULLUPS:
4 sets to failure 8-10 reps.
ONE ARM DUMBELL ROW STRICT FORM NONE OF THIS SWINGING SHIT:
4 sets 12-15 reps past failure
WIDE GRIP HAMMER GRIP SEATED CABLE ROW:
4 sets in ascending weight to failure
T-BAR ROW:
4 sets in ascending weight to failure
ONE ARM PLATE LOADED ROW:
4 sets 12 reps each side to failure.
STIFF ARM EZ CABLE PUSHDOWNS:
4 sets 10-15 reps
TWO ARM BENT OVER DUMBELL ROWS:
4 sets 10-12 reps
NARROW GRIP SEATED CABLE ROW:
4 sets in ascending weight, on 4rth triple drop set.
ABS:
ROPE CABLE CRUNCH:
7 sets 20 reps
LEG RAISES:
5 sets 15 reps past failure.
CARDIO
15MIN.
DONE.

fawaz
11-10-13, 4:21 pm
strength starting to come back nicely, still controlling the diet and doing cardio after training, also started to hit calves twice a week, today's shoulders, traps and calves day:
DUMBELL SHOULDER PRESS:
4 sets in ascending weight, rep range 8-12
SHOULDER PRESS MACHINE:
3 sets 6-10 reps
DUMBELL FRONT DELT LATERALS:
3 sets 10 reps
SIDE DELT DUMBELL LATERALS:
6 sets, 15 reps past failure.
REAR DELT MACHINE:
4 sets in ascending weight, on 4rth double drop down to the 5th.
REAR DELT BENT OVER DUMBELL LATERALS:
5 sets to failure 10-12 reps.
ONE ARM DUMBELL SIDE DELT DUMBELL:
3 sets 10-15 reps on each.
BARBELL SHRUGS:
4 sets in ascending weight to failure.
5th set higher rep 20 reps utnl.
BENT OVER SEATED DUMBELL SHRUG BACK TO BACK WITH STANDING DUMBELL SHRUG:
3 back to back giant sets, 10-15 on seated, 20 on standing. utnl.
CALVES:
STANDING CALVE RAISE:
7 sets, 4 in ascending weight, 5-7 were 30 seconds in between lower the weight.
LEG PRESS CALVE PRESSES:
3 sets higher rep, 20-30.
CARDIO:
15 min.
done.

fawaz
11-10-13, 4:22 pm
very intense, heavier, well executed leg day today:
BACK BARBELL SQAUT:
3 sets in ascending weight, 10-15 reps
3 sets same weight, 12-15 reps, on all sets tension dont come off legs.
HACK SQUAT:
4 sets 15 reps past failure, tension stays on.
LEG PRESS:
3 plates a side x 20
3 plates and half a side x 20
4 plates a side x 15
3 plates a side x 3 sets of 15-20 reps
last set 2 plates a side 50 reps past failure,
tension dont come off.
LYING LEG CURL:
6 sets of 15-20 reps past failure
LEG EXTENSION FOR QAUD:
6 sets 15-20 reps past failure with drop set.
SEATED LEG CURL:
3 sets in ascending weight to failure, on third triple drop set.
done.

fawaz
11-10-13, 4:23 pm
hardcore, heavy intense arm day in the morning:
STANDING ALTERNATE DUMBELL CURL:
5 sets, 3 in ascending weight, on 3rd triple drop.
STANDING EZ BARBELL CURL:
4 sets 12-15 reps
HAMMER CURL DUMBELL:
3 sets to failure
PLATE LOADED CONCENTRATION CURL:
3 sets, 2 heavy, on second double drop down to third higher rep and partials on each set utnl.
TRICEP:
CLOSE GRIP BENCH PRESS:
3 sets in ascending weight heavy, on 3rd double drop down to 1 plates a side x 15 reps
OVERHEAD TWO ARM DUMBELL SKULLCRUSHERS:
35kg to failure
40kg to failure
45kg to failure
35kg to failure drop down to:
28kg to failure
rep range 8-15
FLAT EZ BARBELL SKULLCRSUEHRS:
3 sets heavy, 3rd set higher rep of 20.
STRAIGHT BAR CABLE PRESSDOWN SUPERSETTED WITH BENCH DIPS:
controlled stretch squeeze on cable, and 3 back to back supersets, in total.
ABS:
ROPE CABLE CRUNCH SUPERSETTED WITH LEG RAISES:
5 supersets here back to back.
CARDIO:
15MIN.
done.

fawaz
11-10-13, 4:37 pm
this will be split into 3 types of days, medium carb days 4 days a week, high carb day once a week, and lower carb days twice a week on leg days with protien staying high and fats being under control mostly in meals with no carbs and comming from healthy sources of course:

monday (training day) - 220grams carbs, 250grams protien, 50-60grams fat
tuesday training day) - 220grams carbs, 250grams protien, 50-60grams fat
wednesday (rest day) - 160 grams carbs , 280grams protien, 60-70grams fat
thursday (training day - 220grams carbs, 250grams protein , 50-60grams fat
friday (leg day) - high carb day - 335grams carbs , 220-250grams protien , 40grams fat
saturday (training day) - 220grams carb, 250grams protein, 50-60grams fat
sunday (rest day) 160 grams carbs , 280grams protien, 60-70grams fat

fawaz
11-11-13, 4:39 pm
chest, side delt and calves and cardio, heavy, mixed in with high rep:
FLAT BARBELL BENCH PRESS:
100kg x 10
105kg x 10
110kg x 8
115kg x 6
100kg x 7
INCLINE DUMBELL PRESS:
3 sets 10-12 reps
FLAT DUMBELL PRESS:
4 sets, 10-12 reps
PLATE LOADED CHEST PRESS:
4 sets 15 reps plus 10 partials at end of each set. short breaks.
FLAT DUMBELL FLYS:
3 sets 10-12 reps
CHEST PRESS MACHINE, ALTERNATE GRIPS
NORMAL GRIP SUPERSET WITH HAMMER GRIP:
15 reps each grip 30 reps sets, 3 sets utnl past failure.
1 set of pushup to finish it off.
SIDE DELT DUMBELL LATERALS:
6 sets, 15 reps plus partials at end of set.
CALVES:
STANDING CALVE RAISES:
3 sets 15 reps same weight, on 3rd triple drop set.
double drops and more double drops, in total 8 sets to failure here.
SEATED CALVE RAISE:
5 sets, 15 reps to failure.
CARDIO:
15 min.
done.

fawaz
11-12-13, 4:28 pm
insanely intense, high volume , great back day. heavy, mixed in with higher rep, strict form on all:
T-BAR ROW:
3 sets in ascending weight, on 3rd triple drop. rep range 8-15
ONE ARM DUMBBELL ROW TWIST GRIP:
5 sets, 4 in ascending weight, 5th higher rep of 20. rep range 12-20
REVERSE GRIP BENT OVER BARBELL ROW:
5 sets 12-20 reps past failure.
HAMMER GRIP SEATED CABLE ROW:
3 sets 12-15 reps to failure ascending weight, 4-6th set pyramid down short breaks.
DUMBBELL PULLOVERS:
3 sets in ascending weight, 10-12 reps
ONE ARM PLATE LOADED ROW:
2 sets 12 reps, on 3rd set hold rep then when cant hold rep out fast to hit 20.
NARROW GRIP SEATED CABLE ROW:
5 sets higher rep 10-20 reps. short breaks.
ABS:
ROPE CABLE CRUNCH:
7 sets 15-20 reps
LEG RAISES:
5 sets 15 reps
CARDIO:
15 min.
done.

fawaz
11-14-13, 4:37 am
diet plan increase:

monday (training day) - 250grams carbs, 250grams protien, 50-60grams fat
tuesday training day) - 250grams carbs, 250grams protien, 50-60grams fat
wednesday (rest day) - 200 grams carbs , 280grams protien, 60-70grams fat
thursday (training day - 250grams carbs, 250grams protein , 50-60grams fat
friday (leg day) - high carb day - 300grams carbs , 220-250grams protien , 40grams fat
saturday (training day) - 250grams carb, 250grams protein, 50-60grams fat
sunday (rest day) 180-200 grams carbs , 280grams protien, 60-70grams fat

protein sources:
eggs/egg whites, chicken breast, tuna, white fish, whey protien, casien protien, cottage chease, meats.

carb sources:
oatmeal, oatibix, sweet potato, brown rice, brown bread, brocolli, pasta, sugar post training only.

fats:
natural peanut butter, omega 3 fish oil, egg yolks, chease, fats from foods i have.

fawaz
11-14-13, 2:53 pm
shoulders, traps and calves today:
SHOULDER DUMBELL PRESS:
3 sets in ascending weight heavy, 4rth and 5th sets pyramid down more reps
TWO ARM DUMBELL SIDE DELT LATERALS:
6 sets, 4-6th double drops. past failure, rest pause each time gone to failure, 2 rest pauses each set.
REAR DELT MACHINE SUPERSETTED WITH HOLDING PLATE FRONT DELT RAISES:
4 supersets, here 15 reps each excersise back to back. past failure.
SEATED TWO ARM DUMBELL FRONT DELT RAISES:
3 sets 20 reps past failure.
BENT OVER REAR DELT DUMBELL LATERALS:
7 sets including double drops, triple and ascending weight.
rep range 8-12
ONE ARM SIDE DELT DUMBELL:
3 sets 15 reps each delt
BARBELL SHRUGS:
3 sets in ascending weight, 4rth and 5th set pyramid down more reps
rep range 10-20
BENT OVER SEATED DUMBELL SHRUG SUPERSETTED WITH STANDING OVERHAND GRIP DUMBELL SHRUG:
4 supersets, plus double drop on standing dumbell at the end. rep range 12-15
CALVES:
STANDING CALVE RAISE:
3 sets in ascending weight, 3 sets same weight, 4rth set pyramid down more reps
rep range 8-15
SEATED CALVE RAISE:
hold rep at top control negative.
5 sets 15 reps to failure
CARDIO
15 min.
done.

fawaz
11-15-13, 6:35 pm
insane leg day today, great squatting:
BACK BARBELL SQUAT:
100kg x 15
120kg x 12
130kg x 10
140kg x 8
100kg x 15
100kg x 15
HACK SQUAT:
narrow stance:
4 sets 12 reps to failure
LEG PRESS:
3 plates a side x 23 reps non stop constant tension on all:
3 plates and half x 20
4 plates x 15
4 plates and half x 10
3 plates x 25
3 plates x 20
BARBELL STIFF LEGGED DEADS SUPERSETTED WITH LYING LEG CURL:
5 supersets, 15 reps each set. very intense. 10 sets in total.
LEG EXTENSION FOR QAUD:
6 sets 15 reps to failure
SEATED LEG CURL:
3 sets in ascending weight, 10-20 reps, on 3rd 3 set drop set utnl.
CARDIO:
15 MIN
done.

fawaz
11-16-13, 3:15 pm
brutal arm day today:
STANDING DUMBELL ALTERNATE CURL:
5 sets, 3 in ascending weight, 2 in decending, 8-15 reps
EZ BARBELL CONCENTRATION CURL:
5 sets plus forced reps, 10-12 reps
STANDING TWO ARM HAMMER CURL SUPERSETTED WITH EZ CABLE CURL:
4 supersets, 12 reps to failure on each:
TRICEP:
CLOSE GRIP BENCH PRESS:
5 sets, 3 in ascending , 2 in decending.
TWO ARM OVERHEAD DUMBELL SKULLCRUSHERS:
6 sets, 3 sets in ascending, 3 sets in decending with 5th being drop set, rep range 10-15
STANDING EZ BARBELL SKULLCRUSHER:
5 sets to failure.
V-BAR CABLE PRESSDOWN SUPERSETTED WITH BENCH DIPS:
4 supersets here, 10-2 reps to failure on all.
ABS:
ROPE CABLE CRUNCHES:
5 sets, 15-20 reps
LEG RAISES:
5 sets 15-20 reps
CARDIO:
15 min.
done.

fawaz
11-18-13, 3:01 pm
extremely intense, high volume, well executed chest, side delt and calves day:
FLAT BARBELL BENCH PRES:
100 warmup
120kg to failure
130kg to failure
110kg to failure
100kg past failure
rep range 5-10
INCLINE DUMBELL PRESS:
3 sets in ascending weihgt, rep range 6-12
FLAT DUMBELL PRESS HAMMER GRIP:
4 sets 10 reps, shorter break.
PLATE LOADED CHEST PRESS:
3 sets 15 reps, 5 partials at end of each set
INCLINE DUMBELL FLY:
3 sets 7-10 reps plus partials.
FLAT DUMBELL FLY:
3 sets to failure, 5 partials at end of each.
rep range 10-12
STANDARD GRIP MACHINE PRESS SUPERSETTED WITH HAMMER GRIP MACHINE PRESS:
4 supersets, 30 rep sets.
STANDING CABLES:
3 sets done in this way:
10 reps hold contraction, 5 second rest pause, 10 reps fast.
SIDE DELT:
TWO ARM SIDE DELT DUMBELL LATERALS:
6 sets 15-20 reps
past failure.
CALVES:
SEATED CALVE RAISE SUPERSETTED WITH STANDING CALVE RAISE:
hold rep on standing, 12-15 reps on both.
7 supersets, 14 sets in total.
CARDIO:
15 min.
done.

fawaz
11-19-13, 4:31 pm
crazy back day today:
PULLUPS:
4 sets 8-12 reps to failure.
T-BAR ROW:
5 sets in ascending weight, on 5th set quadruple drop set.
ONE ARM TWISTED GRIP DUMBELL ROW:
5 sets, 3 in ascending weihgt, last 2 in descending weight, higher rep.
11-20 reps
REVERSE GRIP ALTERNATE WITH OVERHAND GRIP BARBELL ROW:
5 sets 15-20 reps past failure
DUMBELL PULLOVER:
3 heavy sets in ascending weight to failure, 8-12 reps
HAMMER GRIP SEATED CABLE ROW:
3 sets in ascending weight, on 3rd triple drop. 10-20 reps
ONE ARM PLATE LOADED ROW:
3 sets with one arm row: last set hold rep 10 reps , 10 second rest puase then rep out fast, first 2 , 12 reps to failure.
4rth set, two arm row, alternating grips, 40 reps utnl.
NARROW GRIP SEATED CABLE ROW:
3 sets in ascending weight, on 3rd gruelling higher rep triple drop.
ABS:
LEG RAISES:
6 sets past failure.
ROPE CABLE CRUNCH:
hold peak contraction:
6 sets to failure 15-20 reps.
CARDIO:
15 min.
done.

fawaz
11-22-13, 4:40 pm
SHOULDER DAY and calves, and traps:
SIDE DELT DUMBELL LATERALS:
5 sets 15-20 reps.
DUMBELL SHOULDER PRESS:
5 sets, 6-12 reps
REAR DELT DUMBELL LATERALS:
5 sets, 8-15 reps
BARBELL SHRUG:
5 sets, 3 in ascending weight, 2 in decending .
12-20 reps
REAR DELT MACHINE SUPERSETTED WITH FRONT DELT DUMBELL LATERALS SUPERSETTED WITH HOLDING PLATE FRONT DELT RAISE:
5 giant sets. 12-20 reps on each sets.
SEATED BENT OVER DUMBELL SHRUG SUPERSETTED WITH STANDING DUMBELL SHRUG:
5 supersets, back to back.
SIDE DELT DUMBELL LATERALS SEATED:
5 sets with drop set.
CALVES:
STANDING CALVE RAISE:
8 sets of 20 reps.
CARDIO:
15MIN.
done.

fawaz
11-22-13, 4:43 pm
brutally intense leg day with big dave.
and heavy.
BACK BARBELL SQUAT:
100kg x 20
140kg x 5
150kg x 5
160kg x 5
160kg x 5
160kg x 3 drop set down to:
140kg down to:
120kg down to:
100kg down to:
60kg.
on floor afterwards.
LEG PRESS:
wide stance.
15 reps to failure 2 sets.
narrow stance.
15 reps to failure 2 stance.
LYING LEG CURL:
4 sets past failure 10-20 reps
LEG EXTENSION:
4 sets 12-15 reps past failure with pauses to keep getting more reps.
CARDIO:
20 min.
done.

fawaz
11-23-13, 3:04 pm
brutally intense arm day followed by abs and cardio:
STANDING ALTERNATE DUMBELL CURL:
20kg to failure
24kg to failure
24kg to failure
24kg to failure drop set down to:
15kg past failure with rest pauses.
rep range 6-15
EZ BARBELL CONCENTRATION CURL:
3 sets to failure.
rep range 6-12
STANDING BARBELL AXCELL CURL:
5 sets 15 reps past failure.
STANDING BARBELL CURL SUPERSETTED WITH EZ CABLE CURL HIGH REPS:
3 supersets, 30 reps on barbell , 15 on cable.
TRICEP:
CLOSE GRIP BENCH PRESS:
4 sets in ascending weight to failure heavy, rep range 6-12
OVERHEAD TWO ARM DUMBELL SKULLCRUSHERS:
3 sets in ascending weight, 2 sets in decending weight, shorter break higher reps.
FLAT TWO ARM DUMBELL SKULLCRUSHERS:
4 sets to failure.
V-BAR CABLE PRESSDOWNS SUPERSETTED WITH BENCH DIPS:
4 supersets, 12 reps on each to failure. short breaks.
ABS:
LEG RAISES:
5 sets past failure
ROPE CABLE CRUNCH:
5 sets to failure.
CARDIO;
15 min stepper.
done.

fawaz
11-24-13, 8:51 am
have a good Sunday everyone. now time to rest, regain my strength and prepare for week 4 of the growth season. keep your head up and stay focused on your goals.

fawaz
11-25-13, 2:51 pm
brutally intense high volume training session:
FLAT BARBELL BENCH PRESS:
100kg x 12
110kg x 9
120kg x 7
130kg x 5
100kg pause on chest and press x 7
INCLINE DUMBELL PRESS:
3 sets in ascending weight to failure.
rep range 7-12
FLAT DUMBELL PRESS:
3 sets in decending weight to failure
6-12 reps
DECLINE BENCH PRESS:
3 sets to failure short break.
PLATE LOADED CHEST PRESS:
3 sets higher rep, pause and press, plus partials , short break. rep range 10-20.
CABLE CROSSOVER:
3 sets done in this way:
10 reps, hold rep, 10 second rest puase, then hit 10 more fast reps. 20 reps per set.
CHEST PRESS MACHINE ALTERNATE GRIPS WITH HAMMER GRIP CHEST PRESS:
3 sets done in this way:
10-15 reps on standard grip. wait 5 second alternate wth hammer and keep going control negative. 20-30 reps.
SIDE DELT:
SIDE DELT TWO ARM DUMBELL LATERALS:
6 sets past failure.
CALVES:
STANDING CALVE RIASE:
8 sets 20 reps past failure.
SEATED CALVE RAISE:
5 sets 10-12 reps to failure.
CARDIO;
15 MIN STEPPER.
done.

fawaz
11-27-13, 5:33 pm
gruelling, brutally intense back day high volume:
PULLUPS:
3 sets to failure, 8-12 reps
ALTERNATE GRIPS T-BAR ROW:
3 sets in ascending weight to failure, on 3rd triple drop set.
on 5th 20 reps alternate grip when hit 10.
ONE ARM TWISTED DUMBBELL ROWS:
5 sets past failure here, pyramiding up and down in weight, hold rep and squeeze. 12-20 reps
NARROW GRIP SEATED CABLE ROW:
4 sets 15 reps to failure, on 4rth triple drop set utnl.
BENT OVER BARBELL ROW ALTERNATING GRIPS WITH OVERHAND AND UNDERARM GRIP:
5 sets here, 20 reps alternate grips. on 5th set 30 reps , pause on each time hit 10.
DUMBELL PULLOVERS:
3 sets in ascending weight to failure.
10-12 reps.
ONE ARM PLATE LOADED ROW:
3 double drop sets on each arm, squeeze each rep, past failure. 12-20 reps.
on 4rth two arm row, alternate grips till hit 40 reps.
ABS:
LEG RAISES:
FST-7:
7 sets past failure.
ROPE CABLE CRUNCHES:
5 sets to failure. squeeze the rep.
CARDIO:
15 min.
done.

fawaz
11-30-13, 3:45 pm
brutal leg day week 4 of growth season:
BACK BARBELL SQUAT:
3 warmup sets then:
130kg x 12
140kg x 10
150kg x 8
160kg x 6
BOX SQUAT:
100kg x 12
100kg x 12
100kg x 12
LEG PRESS:
wide stance alternating with narrow stance:
4 plates a side x 15
4 plates a side x 15
4 plates a side x 15
4 plates a side x 15
4 plates a side x 15
4 plates a side x 15
LYING LEG CURL:
5 sets 15-20 reps past failure
LEG EXTENSION FOR QUAD:
6 sets 15 reps to failure squeeze reps:
STIFF LEGGED DEADS:
5 sets 12-20 reps to failure
CARDIO:
20 min.
done.

fawaz
11-30-13, 3:51 pm
crazy intensity in today's shoulder day, brilliant training session:
SHOULDER DUMBELL PRESS:
3 sets heavy with 8 reps
pyramid down sets 4 and 5th.
SIDE DELT DUMBELL LATERALS:
6 sets to failure plus partials.
BENT OVER REAR DELT INCLUDING SUPERSETS WITH HOLDING PLATE FRONT DELT RAISE:
10kg to failure
12.5kg to failure
12.5kg supersetted with holding plate front delt raise then from here on 4 supersets done in total with rear delt dumbell and holding plate front delt raise.
sets on front delt raise past failure 15 reps.
BARBELL SHRUG:
3 sets in ascending weight to failure on 3rd, 3 set drop past failure on last.
REAR DELT MACHINE SUPERSETTED WITH HOLDING PLATE UPRIGHT ROW SUPERSETTED WITH SIDE DELT MACHINE:
4 giant sets done here, heavier on rear delt machine, high rep plus drop sets on upright row and hold the contraction on side delt.
rep range 12-20.
STANDING DUMBELL SHRUG:
3 sets in ascending weight heavy to failure.
SEATED BENT OVER DUMBELL SHRUG:
3 sets higher rep to failure.
CARDIO:
15 min.
done.

fawaz
12-01-13, 10:52 am
extremely intense, well executed, brutal arm day today in morning:
STANDING ALTERNATE DUMBBELL CURL:
24kg heavy sets x 8-10 , three sets, on third 3 set drop down to:
17.5kg past failure down to:
15kg past failure.
STANDING BARBELL CURL:
5 sets past failure 15 reps utnl.
STANDING BARBELL CURL HIGH REP SUPERSETTED WITH TWO ARM DUMBELL HAMMER CURL:
3 brutal supersets, past failure to hit 30 reps on barbell and 15 reps on dumbbell hammer.
TRICEP:
OVERHEAD TWO ARM DUMBELL SKULLCRUSHER:
40kg x 15
46kg x 12
48kg x 10
50kg x 10
50kg x 10
FLAT TWO ARM DUMBELL SKULLCRUSHER:
3 sets to failure
STANDING EZ BARBELL OVERHEAD TRICEP SKULLCRUSHER SUPERSETTED WITH BENCH DIPS:
3 supersets, 12 reps per set to failure.
STRAIGHT BAR CABLE PRESSDOWN:
3 sets to failure
8-15 reps.
ROPE CABLE PRESSDOWN:
3 sets to failure, hold rep.
CARDIO:
15 min.
done.

fawaz
12-02-13, 2:59 pm
BRUTAL chest and calves day:
FLAT BARBELL BENCH PRESS:
110kg to failure
120kg to failure
130kg to failure
100kg pause on chest and press
90kg pause on chest and press
rep range 5-9
INCLINE DUMBBELL PRESS:
6 sets to failure rep range 6-12
FLAT DUMBELL FLYS:
3 sets to failure
rep range 8-12
ALTERNATING GRIPS CHEST PRESS:
3 sets 20 reps utnl.
PLATE LOADED CHEST PRESS:
3 sets controlled to failure 20 reps
CABLE CROSSOVER STANDING:
3 sets done in this way:
first 10 reps hold the rep control negative, 10 second rest pause then rep out fast reps utnl.
CHEST PRESS:
3 sets 20 reps to failure
CALVES:
STANDING CALVE RAISE:
8 sets of 20 past failure
SEATED CALVE RAISE:
5 SETS 10-12 reps to failure
CARDIO:
15 min.
done.

fawaz
12-03-13, 7:05 pm
brutal back day today, crazy intensity:
HAMMER GRIP PULLUPS:
4 sets to failure 8-12 reps
WIDE GRIP T-BAR ROW ALTERNATING GRIP WITH HAMMER GRIP:
3 sets in ascending weight, 4rth set keep weight same than 3rth and double drop.
then 5th set double drop. alternating grips with hammer grip. 20 reps last 2 sets.
10-15 first 3.
ONE ARM DUMBBELL ROW:
5 sets past failure. 15-20 reps. last set hold the rep.
BARBELL ROW REVERSE GRIP ALTERNATING WITH OVERHAND GRIP:
5 sets 15-20 reps past failure, last set 30 reps past failure.
NARROW GRIP SEATED CABLE ROW:
3 double drop sets.
6 sets in total.
WIDE HAMMER GRIP SEATED CABLE ROW:
3 set drop set, high rep.
rep range here 10-20
DUMBELL PULLOVER:
3 sets in ascending weight to failure.
8-12 reps
ONE ARM PLATE LOADED ROW:
3 sets strict form, first set double drop.
TWO ARM PLATE LOADED ROW ALTERNATING GRIPS SUPERSETTED WITH HAMMER GRIP PULLUPS:
3 supersets, 15-20 reps on plate loaded, 8 reps on pullup.
good pump.
ABS:
LEG RAISES:
5 sets past failure
ROPE CABLE CRUNCH:
feel the burn, 12-15 reps.
CARDIO:
15 min.
done.

fawaz
12-05-13, 7:23 pm
crazy, brutal intensity in today's training:
SHOULDER DUMBELL PRESS:
same weight 5 sets to failure 8-10 reps
SIDE DELT TWO ARM DUMBELL LATERALS:
6 sets past failure with rest pause each time gone to failure to keep hitting more reps.
rep range 10-15
BENT OVER REAR DELT DUMBELL LATERLAS SUPERSETTED WITH FRONT DELT BARBELL RAISE:
5 gruelling supersets, no break in between sets. high reps 10-15 plus past failure on barbell raise.
BARBELL SHRUGS:
6 sets high reps last 3 past failure keep hitting more reps after failure. 12-25 reps. high intense short break.
REAR DELT MACHINE SUPERSETTED WITH BARBELL UPRIGHT ROW SUPERSETTED WITH SIDE DELT MACHINE:
5 giant sets, no break in between sets. 12-15 on rear delt, 20 reps drop sets on upright row, 12 on side delt machine.
100 REPS GRUELLING SET BARBELL SHRUGS:
100 reps past failure brutal.
CALVES:
SEATED CALVE RAISE:
5 sets short break.
STANDING CALVE RAISE:
control and squeeze reps. 5 sets to failure.
CARDIO:
15 min.
done.

fawaz
12-06-13, 4:22 pm
great leg day today, very intense, heavy, high rep well executed:
BACK BARBELL SQUAT:
120kg x 10
140kg x 12
150kg x 10
160kg x 6
BOX SQUAT:
100kg x 12
100kg x 12
100kg x 12
LEG PRESS ALTERNATING NARROW STANCE WITH WIDE STANCE:
6 sets 15-50 reps.
last set 50 reps past failure.
LYING LEG CURL SUPERSETTED WITH STIFF LEGGED DEADS:
15-20 reps on lying leg curl, 20 reps on stiff legged deads.
5 supersets in total. very intense.
LEG EXTENSIONS:
6 sets 15-20 reps short break. last set drop set.
SINGLE LEG HAMSTRING CURL:
3 sets to failure 10-20 reps short break.
CARDIO:
20 min.
done.

fawaz
12-07-13, 7:56 pm
brutal arm day today:
STANDING ALTERNATE DUMBELL CURL:
5 sets 8-12 reps past failure.
STANDING BARBELL CURL:
5 sets , sets 3-5 double drop sets. 15 reps past failure.
BARBELL CURL SUPERSETTED WITH CABLE EZ CURL:
3 supersets, 30 reps past failure on barbell. 15 past failure on cable
TRICEP:
CLOSE GRIP BENCH PRESS:
4 heavy sets in ascending weight to failure
rep range 8-10
OVERHEAD TWO ARM DUMBELL SKULLCRUSHER:
6 sets in total. 3 in ascending weight. 3 with same weight 15 reps to failure
CABLE PRESSDOWN SUPERSETTED WITH BENCH DIPS:
alternate with straight bar and v-bar grips:
5 supersets in total, short breaks back and forth. crazy pump.
ABS:
LEG RAISES:
3 sets past failure
ROPE CABLE CRUNCH:
3 sets 15 reps to failure gruelling.
CARDIO:
15 mins
done.

fawaz
12-09-13, 8:17 pm
very intense chest day:
FLAT BARBELL BENCH PRESS:
100kg puase on chest and press x 10
110kg x 8
110kg x 8
110kg x8
100kg x 8
shorter break than usual:
INCLINE DUMBELL PRESS:
pause and press:
5 sets to failure
8-10 reps
FLAT DUMBELL PRESS:
3 sets to failure puase and press.
PLATE LOADED CHEST PRESS:
3 double drop sets 30 reps each.
CHEST PRESS MACHINE:
6 sets , stretch squeeze, press. alternate grips with wide and hammer. 15-30 reps here.
CABLE CROSSOVER:
3 sets done in this way:
hold rep for 10 reps to failure, 10 seconds rest pause then rep out 10 fast reps utnl.
SIDE DELT:
SIDE DELT TWO ARM DUMBELL LATERALS:
6 sets past failure 15-20 reps
CALVES:
stretch squeeze:
6 sets to failure on 6th triple drop set. 10-15 reps
SEATED CALVE RAISE:
5 sets hold rep at top then rep out fast, 15 reps to failure
CARDIO:
20min.
done.

fawaz
12-10-13, 7:54 pm
crazy, intense, strict form, high rep, high volume back day today:
WIDE GRIP LAT PULLDOWN:
4 sets past failure.
10-12 reps
WIDE GRIP ALTERNATE WITH NARROW GRIP T-BAR ROW:
3 SETS 12 reps
next 3 sets 20 reps, 10 reps on wide grip, 10 on narrow 10 seconds after.
ONE ARM TWISTED GRIP DUMBBELL ROW:
stretch squeeze:
5 sets past failure 15-20 reps
REVERSE GRIP AND OVERHAND GRIP BARBELL ROW:
6 sets past failure, alternating grips
6th set 40 reps each time gone to failure rest pause, hit 5 more, hit more more etc. keep going till hit 40.
NARROW GRIP SEATED CABLE:
6 sets strict form to failure - past failure, 10-15 reps
WIDE GRIP HAMMER SEATED CABLE ROW:
3 set drop set utnl. reverse grip supersetted with hammer grip 40 reps.
DUMBELL PULLOVER:
5 sets 8-12 reps shorter break.
TWO ARM ISO PULLDOWN:
3 sets alternating grips superset.
TWO ARM PLATE LOADED ROW:
3 sets past failure stretch squeeze.
ABS:
LEG RAISES:
5 sets past failure.
ROPE CABLE CRUNCH:
5 sets 15 reps squeeze each rep. burn.
CARDIO:
15 min.
done.

fawaz
12-14-13, 3:59 am
crazy shoulder session:
SHOULDER DUMBELL PRESS:
same weight 5 sets to failure 8-10 reps
SIDE DELT TWO ARM DUMBELL LATERALS:
6 sets past failure with rest pause each time gone to failure to keep hitting more reps.
rep range 10-15
BENT OVER REAR DELT DUMBELL LATERLAS SUPERSETTED WITH FRONT DELT BARBELL RAISE:
5 gruelling supersets, no break in between sets. high reps 10-15 plus past failure on barbell raise.
BARBELL SHRUGS:
6 sets high reps last 3 past failure keep hitting more reps after failure. 12-25 reps. high intense short break.
REAR DELT MACHINE SUPERSETTED WITH BARBELL UPRIGHT ROW SUPERSETTED WITH SIDE DELT MACHINE:
5 giant sets, no break in between sets. 12-15 on rear delt, 20 reps drop sets on upright row, 12 on side delt machine.
DUMBELL SHRUGS:
3 sets standing, 3 sets seated. back to back.
done.

fawaz
12-14-13, 4:03 am
great leg day, insane squats:
BACK BARBELL SQAUTS:
warmup sets then:
140kg x 15
150kg x 12
160kg x 6
BOX SQUAT:
3 sets 10-12 reps to failure
with 100kilo.
LEG PRESS:
3 sets in ascending weight, 20 reps past failure
next 3 sets higher reps 30-50 reps past failure
LYING LEG CURL:
6 sets 15-20 reps
LEG EXTENSIONS:
first 3 sets same weight 15 reps to failure
next 3 sets done in this way:
hold rep for 10 reps, to failure, 10 seconds rest pause, then rep out 10 fast to failure.
SEATED LEG CURL:
3 sets in ascending weight, on 3rd triple drop utnl.
done.

fawaz
12-15-13, 8:07 am
brutally intense arm day:
STANDING ALTERNATE DUMBELL CURL:
5 sets 8-12 reps past failure.
STANDING BARBELL CURL:
5 sets , sets 3-5 double drop sets. 15 reps past failure.
BARBELL CURL SUPERSETTED WITH CABLE EZ CURL:
3 supersets, 30 reps past failure on barbell. 15 past failure on cable
TRICEP:
CLOSE GRIP BENCH PRESS:
4 heavy sets in ascending weight to failure
rep range 8-10
OVERHEAD TWO ARM DUMBELL SKULLCRUSHER:
6 sets in total. 3 in ascending weight. 3 with same weight 15 reps to failure
CABLE PRESSDOWN SUPERSETTED WITH BENCH DIPS:
alternate with straight bar and v-bar grips:
6 supersets in total, short breaks back and forth. crazy pump. alternate grips on cable.
CARDIO:
20 mins
done.

fawaz
12-17-13, 2:52 pm
brutal chest , side delt and calves day:
FLAT BARBELL BENCH:
3 heavy sets in ascending weight, next 3 sets same weight keep hitting 8 reps to failure.
INCLINE DUMBELL PRESS:
4 sets to failure
FLAT DUMBELL FLYS:
4 sets to failure
INCLINE PLATE LOADED MACHINE PRESS:
3 sets higher rep with drop set, 20-30 reps each set.
CHEST PRESS MACHINE:
stretch squeeze:
alternate grips on 6 sets pas tfailure, 15-20 reps.
CABLE CROSSOVER:
4 sets done in this way:
10 reps hold rep control negative, hit failur,e rest apuse 10 seconds, then rep out fast reps 10 t failure.
CHEST PRESS FINISHER:
finisher set higher rep past failure.
SIDE DELT:
6 sets past failure
CALVES:
STANDING CALVE RAISE:
7 sets past failure 15-20 gruelling reps with drop set at end.
SEATED CALVE RAISE:
15 reps each set hold contraction then partials for more tension.:
CARDIO:
15 min.
done.

fawaz
12-18-13, 3:23 pm
brutal back day, very intense:
HAMMER GRIP LAT PULL:
4 sets past failure
ALTERNATING GRIPS T-BAR ROW:
5 sets to failure, 3 in ascending weight, last 2 , 20 reps.
ONE ARM TWISTED GRIP DUMBELL ROW:
5 sets past failure, last set double drop set.
15-20 reps
ALTERNATING GRIPS, REVERSE GRIP AND OVERHAND GRIP BARBELL ROW:
6 sets past failure, each time gone to failure rest pause keep going, 15-50 reps
HAMMER GRIP SEATED CABLE ROW SUPERSETTED WITH REVERSE GRIP CABLE ROW:
3 supersets in total.
PULLOVER MACHINE SUPERSETTED WITH NARROW GRIP SEATED CABLE ROW:
3 supersets past failure, 8-15 reps. squeeze rep on pullover.
TWO ARM PLATE LOADED ROW:
3 sets past failure 15-20 reps, squeeze.
ABS:
ROPE CABLE CRUNCH SUPERSETTED WITH LEG RAISES:
5 supersets, back and forth:
CARDIO:
15 mins.
done.

fawaz
12-19-13, 3:14 pm
very intense and well executed shoulders and traps:
MACHINE SHOULDER PRESS:
4 sets in ascending weight to failure
on 4rth qaudruple drop set.
STANDING SHOULDER PRESS MACHINE:
3 sets 12 reps to failure
TWO ARM DUMBELL SIDE DELT LATERALS:
6 sets past failure
sets 3-6 double drop sets.
REAR DELT DUMBELL LATERALS SUPERSETTED WITH BARBELL FRONT DELT RAISES:
5 supersets, past failure front delt raises 15-20 reps, on last, double drop set.
DUMBELL SHURGS:
3 sets heavy
3 sets pyramid down 15-20 reps
REAR DELT MACHINE SUPERSETTED WITH DUMBELL FRONT DELT LATERALS SUPERSETTED WITH SIDE DELT MACHINE:
3 giant sets here, 12-15 rep range on each.
WIDE GRIP CABLE REAR DELT PULL SUPERSETTED WITH UPRIGHT ROW SUPERSETTED WITH REAR DELT MACHINE SUPERSETTED WITH SIDE DELT MACHINE:
3 giant sets here, short breaks, high rep high intensity.
BARBELL SHRUGS:
5 sets past failure, rest pause each time gone to failure and continue hitting more reps. 15-25 reps rep range.
CARDIO:
15 min.
done.

fawaz
12-20-13, 4:44 pm
beautiful leg day today:
BACK BARBELL SQUAT:
warmup sets and working up to:
140kg for gruelling 20 rep set first time ever
150kg x 10
150kg x 8
HACKFIELD SQUAT:
12 reps
12 reps
12 reps
all to failure.
LEG PRESS SUPERSETTED WITH LYING LEG CURL:
5 supersets back and forth.
20 reps on leg press 20 reps on lying leg curl past failure
very gruelling.
LEG EXTENSIONS:
6 sets in total
first 3 15 reps to failure
next 3 hold rep for 10 reps, 10 seconds rest pause then rep out fast reps
SEATED LEG CURL:
3 sets in ascending weight,
on 3rd triple drop set.
CARDIO:
15 min
done.

fawaz
12-22-13, 8:08 am
brutal arm day:
STANDING DUMBELL ALTERNATE CURL:
5 sets past failure 11-15 reps
STANDING BARBELL CURL:
5 sets past failure 15 reps
on 4rth double drop to 5th
BARBELL CURL SUPERSETTED WITH EZ CABLE CURL:
3 supersets, 30 reps on barbell 15 on cable:
on last superset, 5 set drop set on cable.
TRICEP:
CLOSE GRIP BENCH PRESS:
4 sets heavy 7-10 reps
FLAT BENCH EZ BARBELL SKULLCRUSHER:
5 sets to failure 8-12 then switch to close grip press.
OVERHEAD TWO ARM DUMBELL SKULLCRUSHER SUPERSETTED WITH STRAIGHT BAR CABLE PUSHDOWNS:
4 supersets high reps
V-BAR PUSHDOWNS SUPERSETTED WITH BENCH DIPS:
3 supersets, 12-15 reps on each to failure
CARDIO:
15 min.
done.

fawaz
12-22-13, 7:29 pm
20wks out right now

fawaz
12-23-13, 5:07 pm
crazy intense training session:
INCLINE DUMBELL PRESS:
4 sets heavy in ascending weight to failure, rep range 7-10
5th set higher rep of 12
INCLINE DUMBELL FLYS:
5 sets same weight constantly hitting 12 reps some sets past failure with rest pause.
puase and squeeze contraction.
ELEVATED CHAINED FLOOR PUSHUPS:
5 sets to failure, pause and press on most sets, 1-3 chains used. utnl on every set. rep range 8-12
PLATE LOADED INCLINE CHEST PRESS:
triple drop set then:
3 more sets higher rep 20 reps.
CHEST PRESS MACHINE, ALTERNATING GRIPS WITH HAMMER GRIP:
6 sets to failure in total, rep range 15-20
control negative on hammer grip.
CABLE CROSSOVER:
4 sets done in this way:
hold rep for 10 reps, rep to failure, 10 seconds rest pause then continue to rep out 10 fast reps to failure.
SIDE DELT DUMBELL LATERALS:
6 sets past failure 15-20 reps
CALVES:
STANDING CALVE RAISE:
4 sets heavy 10-12 reps on 4rth qaudruple drop set.
LEG PRESS CALVE PRESSES:
5 sets 20-30 reps past failure
CARDIO:
15 min.
done.

fawaz
12-24-13, 2:43 pm
grueling high intense , very productive back day:
PULLOVER MACHINE:
3 heavy sets in ascending weight, squeeze each rep control negative. good pump.
BARBELL ROW:
4 working sets in ascending weight 12-20 reps, on 4rth triple drop set and last set of drop set 2 rest pauses each time gone to failure to keep hitting more reps. very intense.
ONE ARM DUMBELL ROW:
3 heavy sets in ascending weight
4rth set higher rep past failure of 20
5th set double drop down to:
6th.
T-BAR ROW:
3 working sets in ascending weight to failure
4th set pyramid down past failure
5th set double drop set. past failure
HAMMER GRIP SEATED CABLE ROW SUPERSETTED WITH REVERSE GRIP SEATED CABLE ROW:
3 gruelling supersets, combined with drop sets. rep range 15-30 reps
ONE ARM PLATE LOADED ROW AND TWO ARM PLATE LOADED ROW:
3 sets past failure
first two, one arm row, last, 2 arm row past failure.
hold rep first 10 reps, 10 seconds rest apuse, then rep out fast to failure.
ABS:
LEG RAISES SUPERSETTED WITH ROPE CRUNCHES:
5 supersets,
cardio:
15 mins.
done.

fawaz
12-29-13, 1:23 pm
gruelling shoulder day:
DUMBEL SHOULDER PRESS:
4 sets to failure
TWO ARM DUMBELL SIDE DELT LATERALS:
6 sets past failure
sets 3-6 double drop sets.
REAR DELT DUMBELL LATERALS SUPERSETTED WITH BARBELL FRONT DELT RAISES:
5 supersets, past failure front delt raises 15-20 reps, on last, double drop set.
DUMBELL SHURGS:
3 sets heavy
3 sets pyramid down 15-20 reps
REAR DELT MACHINE SUPERSETTED WITH DUMBELL FRONT DELT LATERALS SUPERSETTED WITH SIDE DELT MACHINE:
3 giant sets here, 12-15 rep range on each.
WIDE GRIP CABLE REAR DELT PULL SUPERSETTED WITH UPRIGHT ROW SUPERSETTED WITH REAR DELT MACHINE SUPERSETTED WITH SIDE DELT MACHINE:
3 giant sets here, short breaks, high rep high intensity.
BARBELL SHRUGS:
5 sets past failure, rest pause each time gone to failure and continue hitting more reps. 15-25 reps rep range.
CARDIO:
15 min.
done.

fawaz
12-29-13, 1:26 pm
brutal leg day, heavy, very intense well executed:
BARBELL SQUAT:
warmed up and worked my weigh up to 160kg:
160kg x 8
160kg x 8
160kg x 8
BOX SQUAT:
100kg x 12
100kg x 12
100kg x 12
NARROW STANCE HACK SQUAT SUPERSETTED WITH LEG EXTENSION FOR QAUD:
5 supersets here, 12 reps to failure on hack sqaut ans 10-12 on leg extensions.
LYING LEG CURL:
5 sets 15-20 reps
LEG PRESS:
4 sets 20 reps past failure
SEATED LEG CURL:
3 sets of 15 reps to failure
CARDIO:
15 MIN.
DONE.

fawaz
12-29-13, 1:29 pm
arm day:
STANDING DUMBELL ALTERNATE CURL:
5 sets past failure 8-12 reps
STANDING STRAIGHT BARBELL CURL:
5 sets of 15 reps past failure on 5th doble drop set.
BARBELL CURL SUPERSETTED WITH EZ CABLE CURL:
squeeze rep and control on barbell and rep out fast on cable past failure on all.
TRICEP:
CLOSE GRIP BENCH PRESS:
3 heavy sets 7-12 reps
OVERHEAD TWO ARM DUMBELL SKULLCRUSHERS:
6 sets to failure 6-15 reps
V-BAR CABLE PUSHDOWNS SUPERSETTED WITH BENCH DIPS:
6 supersets 12-15 reps to failure on each, very intense.
CARDIO;
15 min.
done.

fawaz
12-30-13, 3:51 pm
today's training session:
INCLINE DUMBELL PRESS:
42.5kg x 10
45kg x 10
47.5kg x 8
50kg x 6
35kg x 10
FLAT DUMBELL PRESS:
4 sets 10-12 reps same weight keep hitting failure.
INCLINE BARBELL BENCH PRESS:
5 sets 8-10 reps short breaks same weight keep hitting failure
INCLINE DUMBELL FLYS:
5 sets 10-12 reps to failure and past failure
CHEST PRESS MACHINE ALTERNATING GRIPS:
4 sets 20 reps to failure on 4rth set triple drop down to 5th set down to 6th set.
STANDING CABLE CROSSOVER;
3 sets done in this way:
10 reps hold the rep, to failure, 10 seconds rest pause then rep out fast 10 reps to failure
SIDE DELT:
SIDE DELT DUMBELL LATERALS:
5 sets 15-20 reps past failure
CALVES:
STANDING CALVE RAISES:
5 sets heavy 10-12-15 reps then 5 set drop set on last.
SEATED CALVE RAISE:
3 sets 12 reps to failure
LEG PRESS CALVE PRESSES:
3 sets 30 reps past failure
CARDIO:
15 min.
done.

fawaz
12-31-13, 1:32 pm
brutally intense hardcore back day new years eve:
DEADLIFTS FROM THE FLOOR:
3 sets 10 reps ascending weight.
RACK DEADLIFTS:
3 sets ascending weight 10 reps. pause and lift.
ONE ARM DUMBELL ROW:
35kg x 20
37.5kg x 15
40kg x 13
35kg x 15
32kg x 17
T-BAR ROW:
3 sets in ascending weight 10-15 reps
nex 3 sets same weight keep hitting 15 reps last set past failure 20.
OVERHAND GRIP BARBELL ROW:
5 sets past failure 15-30 reps
NARROW GRIP SEATED CABLE ROW:
first:
double drop set
second:
double drop set.
third:
triple drop set.
last:
higher rep set 20 reps utnl.
EZ STIFF ARM CABLE PUSHDOWNS FOR BACK:
4 sets done in this way:
first 10 reps to failure hold each rep control negative, 10 seconds rest pause then rep out fast reps 10 reps to failure
TWO ARM PLATE LOADED ROW:
3 sets past failure 15-20 reps.
ABS:
LEG RAISES:
6 sets past failure
ROPE CABLE CRUNCHES:
4 sets to failure.
CARDIO:
15 min.
done.

fawaz
01-04-14, 5:09 pm
MACHINE SHOULDER PRESS:
4 heavy sets in ascending weight.
rep range 6-10
SIDE DELT DUMBELL LATERALS SUPERSETTED WITH REAR DELT MACHINE:
5 supersets here.
BARBELL SHRUG:
6 sets high rep 15-30 rep sets.
BENT OVER REAR DELT DUMBELL SUPERSETTED WITH FRONT DELT BARBELL RAISE:
5 supersets here, 3-5 back and forth.
BARBELL UPRIGHT ROW SUPERSETTED WITH SIDE DELT MACHINE:
5 supersets 12-15 reps on each excersise back to back.
STANDING DUMBELL SHRUG SUPERSETTED WITH BENT OVER SEATED DUMBELL SHRUG:
3 supersets here, 15-25 reps on each.
CARDIO:
15 mins.
done.

fawaz
01-04-14, 5:12 pm
brutal leg day:
BARBELL SQUAT:
170kg x 5
170kg x 5
170kg x 5
BOX SQUAT:
125kg x 8
115kg x 12
115kg x 12
HACK SQUAT SUPERSETTED WITH LEG EXTENSIONS FOR QUAD:
5 supersets, 12 reps on hack, 15 reps past failure on leg extensions.
LYING LEG CURL:
5 sets 12-20 reps
LEG PRESS:
5 sets 20 reps
SEATED LEG CURL:
3 sets 15 reps, on 3rd , triple drop set.
CARDIO:
15 min.
done.

fawaz
01-04-14, 5:16 pm
today routine was, bicep excersise then move on to tricep excersise:
EZ BARBELL CONCENTRATION CURL:
5 sets 6-12 reps squeeze each rep
CLOSE GRIP BENCH PRESS:
4 sets to failure, 7-12 reps
STANDING BARBELL CURL:
5 sets 15 reps past failure, on 5th drop set.
TWO ARM OVERHEAD DUMBELL TRICEP SKULLCRUSHERS:
5 sets heavy and higher rep 10-15 reps
STANDING BARBELL CURL SUPERSETTED WITH CABLE CURL:
4 supersets, on barbell curl, hold contraction control negative then rep out fast, on 3rd to fourth back and forth.
CHAINED CLOSE GRIP PUSHUPS:
3 sets to failure
V-BAR CABLE PUSHDOWNS SUPERSETTED WITH BENCH DIPS:
5 supersets here, 12-15 reps on each to failure
CARDIO:
15 mins.
done.

fawaz
01-06-14, 5:42 pm
chest day mostly, included some shoulder work and ofcourse calves at end:
FLAT BARBELL BENCH PRESS:
5 sets 7-12 reps to failure
INCLINE DUMBELL PRESS:
5 sets 10-12 reps to failure
CHEST PRESS MACHINE:
4 sets to failure 12-15 reps.
stretch squeeze.
INCLINE DUMBELL FLYS:
5 sets 8-12 reps pause at bottom and press.
INCLINE PLATE LOADED CHEST PRESS:
4 sets 15 reps to failure including partials, on 4rth drop set then higher rep set of 20.
STANDING CABLE CROSSOVER:
4 sets:
first 2, hold rep for 10 reps, rest pause 10 seconds then rep out fast.
next 2. fast reps, 15 reps to failure, drop set then rep out to failure.
FRONT DELT:
STANDING SHOULDER PRESS MACHINE:
6 sets to failure on 5th drop set.
6 sets mainly 10-12 reps.
SIDE DELT DUMBELL LATERALS:
5 sets past failure 15 reps.
REAR DELT MACHINE REVERSE PEC DEC:
5 sets 12-15 reps to failure.
CALVES:
STANDING CALVE RAISE:
4 sets heavy 10-15 reps squeeze at top, then on 4rth 5 set drop set to failure on every set.
SEATED CALVE RAISE:
4 sets, 15 reps stretch squeeze at top on all, very hard.
CARDIO:
20 minutes.
done.

fawaz
01-08-14, 3:04 pm
awesome, brutally intense back day today, deadlifts are back:
DEADLIFT:
warmup sets then:
120kg x 10
130kg x 8
130kg x 8
ONE ARM DUMBELL ROW:
strict form:
35kg 20 reps
37.5kg x 15 reps
40kg x 13 reps
35kg x 15 reps
32.5kg x 15 reps
T-BAR ROW:
3 sets in ascending weight to failure
next 3 sets bring weight down, keep heavy rep out 15 reps minimal break.
rep range 10-15, last set 20.
OVERHAND GRIP BARBELL ROW:
5 sets past failure 20 reps.
hit failure on 15, rest pause 5-10 seconds then rep out 5 more utnl.
NARROW GRIP SEATED CABLE ROW:
3 triple drop sets.
30-40 rep sets here.
TWO ARM PLATE LOADED ROW:
3 sets to failure squeeze the rep.
ABS:
LEG RAISES:
7 sets 15-20 reps past failure
ROPE CABLE CRUNCH:
5 sets to failure squeeze the rep.
CARDIO:
15 min.
done.

fawaz
01-11-14, 3:47 am
brutally intense shoulder day:
STANDING SHOULDER PRESS MACHINE:
5 sets 10-15 reps to failure
SIDE DELT DUMBELL LATERALS:
6 sets in total, dropping weight every 2 sets increase rep range.
REAR DELT DUMBELL LATERALS SUPESETTED WITH BARBELL FRONT DELT RAISES:
5 supersets, 12-15 reps on dumbell rear delt, 15-20 reps on front delt raise.
BARBELL SHRUGS HIGH REPS:
5 sets 30-100 reps, 100 rep sets past failure hit failure on 50 then rest pause , keep going till 100.
BARBELL UPRIGHT ROW SUPERSETTED WITH AND FORTH WITH SIDE DELT MACHINE:
5 supersets here, 15 reps on barbell and 12 on side delt machine. shoulders on fire.
REAR DELT MACHINE:
5 sets squeeze each rep 12-15 reps to failure
HAMMERSTRENGTH PLATE LOADED SHRUGS:
3 sets past failure 20-30 reps to finish.
cardio:
20 mins.
done.

fawaz
01-11-14, 3:50 am
its was my birthday yesterday, turned 20, good birthday present i hit 180kg on the squat first time:
BARBELL SQUAT:
warmed up worked my weigh up to:
170kg x 5
180kg x 3
160kg x 8
BOX SQUAT:
120kg x 12
120kg x 12
100kg x 20 , past failuire,
LEG PRESS WIDE STANCE:
5 sets 20 reps to failure
LYING LEG CURL:
5 sets 15-20 reps
LEG EXTENSIONS:
6 sets past failure squeeze rep at top, last set 6 set drop set utnl.
rep range 15-20 reps per set
SEATED LEG CURL:
3 sets in ascending weight, 15-20 reps, on 3rd triple drop set to finish.
CARDIO:
15 mins.
done.

fawaz
01-12-14, 7:42 am
great arm day, mixed up supersets with bi and tri to make more intense:
EZ BARBELL CONCENTRATION CURL:
5 sets past failure 11-12 reps
CLOSE GRIP BENCH PRESS:
4 sets to failure 8-12 reps
STRAIGHT BARBELL STANDING CURL:
5 sets past failure 15-20 reps on 5th double drop set.
CLOSE GRIP STRAIGHT BARBELL SKULLCRUSHER:
4 sets past failure with the rest pause on failure.
10-12 reps
BARBELL CURL 21s:
4 sets 21 reps ronnie coleman excersise. 7,7,7 per part of movement.
TWO ARM OVERHEAD TRICEP DUMBELL SKULLCRUSHER SUPERSETTED WITH BARBELL CURL:
5 sueprsets here, short break between sets 30 seconds max, rep range 10-15 .
V-BAR CABLE TRICEP PUSHDOWN SUPERSETTED WITH EZ CABLE CURL:
5 supersets to failure on all, short break, on 5th , triple drop set for each excersise back to back.
CARDIO:
15 min.
done.

fawaz
01-13-14, 4:50 pm
FLAT DUMBELL PRESS:
40kg x 12
45kg x 10
47.5kg x 8
50kg x 7
INCLINE DUMBELL PRESS:
5 sets 10-12 reps past failure
INCLINE DUMBELL FLYS:
5 sets with 20kg, stretch and squeeze, 12 reps on each set, past failure
INCLINE BARBELL PRESS:
3 sets to failure
PLATE LOADED INCLINE CHEST PRESS:
4 sets 15-20 reps
CHEST PRESS MACHINE:
4 sets 20-30 reps , with rest pauses past failure, time under tension , stretch squeeze and alternating grips with hammer grip.
STANDING CABLE CROSSOVER:
4 sets 20 reps, stretch squeeze hold rep then rest pause and rep out fast to failure.
SIDE DELT DUMBELL LATERALS:
5 sets 15-20 reps past failure
CALVES
STANDING CALVE RAISE:
4 sets heavy 10-15 reps squeeze at top, then 5 set drop set of 4rth
SEATED CALVE RAISE:
4 sets of 15 reps, hold at top control negative. very painfull.
CARDIO:
15 min.
done.

fawaz
01-15-14, 2:58 pm
absolutely brilliant back day last night. very happy with it:
DEADLIFT:
130kg x 10
140kg x 8
140kg x 8
ONE ARM DUMBELL ROW:
37.5kg
40kg
42.5kg
35kg
30kg
all sets past failure rep range 11-20
T-BAR ROW:
3 sets in ascending weight past failure, on 3rd 3 set drop set, last set brutally past failure.
UNDERHAND GRIP BARBELL ROW:
5 sets past failure 13-15 reps, last set alternate with overhand grip.
HAMMER GRIP SUPERSETTED WITH REVERSE UNDERHAND GRIP SEATED CABLE ROW:
3 brutal supersets of 30 reps each. 15 with each grip.
LAT PULLDOWN:
3 sets done in this way:
full range of motion, next rep stop half way and pull all the way down, then repeat till gone to failure.
TWO ARM PLATE LOADED ROW:
3 sets 15 reps squeeze each rep, all sets to failure.
ABS:
ROPE CABLE CRUNCHES SUPERSETTED WITH LEG RAISES BACK AND FORTH:
5 supersets here short break 15-20 reps.
CARDIO:
15 min.
done.

fawaz
01-20-14, 2:39 pm
brutally intense shoulder day:
STANDING SHOULDER PRESS MACHINE:
3 heavy sets in ascending weight, on 3rd , 4 set drop set.
SIDE DELT DUMBELL LATERALS:
6 sets past failure 15 reps.
REAR DELT DUMBELL SUPERSETTED WITH BARBELL FRONT DELT RAISES:
12-15 reps to failure on rear delt dumbell, 15-20 reps past failure on barbell front delt raises.
BARBELL SHRUGS:
gruelling 30-50 rep sets.
5 sets in total.
BARBELL UPRIGHT ROW SUPERSETTED WITH SIDE DELT MACHINE:
5 supersets here, short break in between.
REAR DELT MACHINE SUPERSETTED WITH FRONT DELT DUMBELL LATERALS:
5 supersets here.
BENT OVER DUMBELL SHRUGS:
5 sets to failure 15 reps.
CARDIO:
15 mins.
done.

fawaz
01-20-14, 2:45 pm
extremely hardcore leg day, dave was training me. gruelling session:
SQUAT:
warmed up and worked my way up to 160kg x 8
170kg x 5
180kg x 3
140kg to failure
120kg x 12
HACKFIELD SQUAT:
3 sets to failure , deep reps, 8-10
LEG PRESS WIDE STANCE AND NARROW STANCE SUPERSETS:
wide stance 15 reps, supersetted with narrow stance 15 reps, back to wide stance 15 reps, then back to narrow stance 15 gruelling reps to absalute failure to finish it.
then:
quadruple drop set until there's nothing left.
HACK SQUAT:
12 reps past failure
12 reps past failure then gruelling 5 set drop set finishing with 20 reps past failure at the end.
NARROW STANCE BODYWEIGHT SQUATS SUPERSETTED WITH LEG EXTENSIONS:
3 supersets here, 12-20 reps on each.
STIFF LEGGED DEADLIFTS SUEPERSETTED WITH LYING LEG CURL:
4 hard supersets utnl.
CARDIO:
15 min.
done.

fawaz
01-20-14, 2:49 pm
one of the best, most gruelling productive arm days, shocked them nicely, with many many supersets:
STANDING STRAIGHT BARBELL CURL SUPERSETTED WITH STRAIGHT BARBELL SKULLCRUSHER:
4 supersets here, 10 reps each set.
DUMBELL HAMMER CURL ALTERNATE WITH STANDARD CURL SUPERSETTED WITH OVERHEAD TWO ARM DUMBELL TRICEP SKULLCRUSHER:
4 supersets here, 21-28 reps on dumbell curl , 12-15 on tricep.
BARBELL CURL 21s SUPERSETTED WITH CLOSE GRIP PUSHUPS:
4 supersets here, 21 reps on bicep, 20 reps past failure on tricep.
V-BAR CABLE PUSHDOWNS SUPERSETTED WITH EZ CABLE CURL:
12-15 reps on tricep, 15-20 reps on bicep. last set on each excersise triple drop set past failure.
CARDIO:
15 min.
done.

fawaz
01-20-14, 2:55 pm
very intense and high volume, high rep, and productive routine done today:
FLAT BARBELL BENCH PRESS:
5 sets of 10 reps with 100kilo, keep hitting hard 10. on 5th triple drop set.
INCLINE DUMBELL PRESS 21s:
7 reps on each part of movement, 4 sets to failure
INCLINE DUMBELL FLYS:
3 sets pyramiding down with 30 seconds in between them keep hitting 12 reps on each,
then go up to weight started with, hit as many as possible then drop set it to get 12 again.
FLOOR PUSHUPS ELEVATED WITH THE USE OF PYRAMID DUMBELL:
stretch and squeeze 10 reps 3 sets here to failure.
CABLE CROSSOVER:
4 sets 21s.
7 reps each part of the movement till hitting failure on top half of movement and finishing off with full range of motion reps added 5 so 26 reps in total.
CHEST PRESS MACHINE TUT:
time under tension here. 4 sets, control negative, press slowly, then when cant do another rep, grip the hammer grip and rep out fast , past failure utnl.
SIDE DELT DUMBELL LATERALS , 21s:
5 sets of 21 reps.
CALVES:
STANDING CALVE RAISE:
6 sets constantly hitting 12-20 reps utnl.
LEG PRESS CALVE PRESSES:
4 sets past failure constantly hitting 30-40 reps.
CARDIO:
15 mins.
done.

fawaz
01-25-14, 6:53 am
crazy back day:
DEADLIFTS:
140KG: 8 sets:
first set 1 rep
2nd set 2 reps
3rd set 3 reps
4rth set 4 reps
5th set 5 reps
6th set 6 reps
7th set 7 reps
8th set 8 reps to failure
ONE ARM DUMBELL ROW:
5 sets:
5 sets in ascending weight, past failure 13-15 reps. explosive reps.
T-BAR ROW:
3 sets in ascending weight to failure 15 reps, on 3rd pyramid down to 4rth and keep hitting 15 reps for 3 sets.
REVERSE GRIP PULLUPS SUPERSETTED WITH BARBELL ROW:
5 supersets here, 10-20 reps on each set.
NARROW GRIP SEATED CABLE ROW:
10-15 reps on each set 3 sets to failure, on 3rd triple drop set, on second double drop set.
TWO ARM PLATE LOADED ROW:
21s:
21 reps, on each set, 7 reps per part of the movement. hittinf failure on each set.
ABS:
LEG RAISES:
4 sets 15-20 reps
ROPE CABLE CRUNCHES:
6 sets of 21 reps, 7 reps per part of the movement to failure.
CARDIO:
15 mins:
done.

fawaz
01-25-14, 7:11 am
CRAZY INTENSE SHOULDER DAY:

STANDING SHOULDER PRESS MACHINE:
3 sets heavy in ascending weight to failure
sets 4-6 were 21s.
SIDE DELT DUMBELL LATERALS:
5 sets of 21s past failure
HOLDING PLATE FRONT DELT RAISES SUPERSETTED WITH REAR DELT DUMBELL LATERALS:
5 supersets here, sets of 21s on front delt raises and 10-15 reps on rear delt, very short breaks.
BARBELL SHRUGS SUPERSETTED WITH BARBELL UPRIGHT ROWS:
20-30 reps on barbell shrugs, and 15 reps to failure on upright row:
5 supersets here.
REAR DELT MACHINE (21s) SUPERSETTED WITH FRONT DELT DUMBELL LATERALS SUPERSETTED WITH SIDE DELT MACHINE (21s):
5 giant set sets here.
SEATED BENT OVER DUMBELL SHRUGS SUPESETTED WITH STANDING DUMBELL SHRUGS:
3 supersets here, on dumbell shrugs, hold rep at top for 10 reps, 10 second rest pause then rep out 10 reps fast utnl.
CARDIO:
15 mins
done.

fawaz
01-25-14, 7:15 am
crazy, intense brutally well executed leg day yesterday:
SQUAT:
170kg x 5 to failure
170kg x 5
170kg x 5
120KG X 12 to failure
120kg x 12
120kg x 12
LEG PRESS:
big superset:
wide stance 15 reps, then straight to narrow stance 15 reps, then back to wide stance 15 reps, then straight to narrow stance, 15 reps to complete failure.
drop set:
3 set drop set, high reps, countless reps very gruelling.
HACK SQUAT SUPERSETTED WITH LEG EXTENSIONS FOR QUAD;
3 supersets here:
12 reps to failure on hack squat, and 15 reps past failure on leg extensions.
STIFF LEGGED BARBELL DEADLIFT SUPERSETTED WITH LYING LEG CURL:
4 supersets here, 12 reps constant rep on deads and 15 reps past failure on lying leg curl. very intense.
CARDIO:
15 mins.
done.

fawaz
01-25-14, 5:15 pm
extremely intense supersetted arm day today:
STRAIGHT BARBELL STANDING CURL SUPERSETTED WITH FLAT BARBELL TRICEP SKULLCRUSHER:
4 supersets here, 10 reps on bicep, 10 reps on tricep.

DUMBELL HAMMER CURL SUPERSETTED WITH TWO ARM OVERHEAD TRICEP SKULLCRUSHER:
4 supersets here, 10 reps on bicep, 12 reps on tricep. all to failure

STANDING BARBELL 21s SUPERSETTED WITH CHAINED CLOSE GRIP PUSHUPS:
3 supersets here, 21 reps on bicep, 16 reps on tricep.

HAMMER GRIP BARBELL CURL SUPERSETTED WITH OVERHEAD TRICEP SKULLCRUSHER (repeat set back to back)
4 sets in one:
4 supersets here, 50 rep sets in total. no break.

V-BAR CABLE PUSHDOWNS SUPERSETTED WITH EZ CABLE CURL:
5 supersets here, 12 reps on tricep, 15 reps on tricep, on 5th superset, triple drop set on both exercises.

CARDIO:
15 min.
done.

fawaz
01-29-14, 3:49 pm
great training session:
FLAT BARBELL BENCH PRESS:
3 sets 8-10 reps to failure
INCLINE DUMBELL PRESS:
4 sets heavy in ascending weight
sets 5-7 were 21s.
ELEVATED CHAINED PUSHUPS:
3 sets 12 reps to failure
INCLINE DUMBELL FLYS:
3 sets past failure 12+ reps stretch squeeze.
CABLE CROSSOVER:
4 sets:
2 of the sets 21s
2 of the sets : hold the rep for 10 reps, 10 seconds rest pause then rep out fast 10 reps.
CHEST PRESS MACHINE:
alternating grips:
4 sets of 20-40 reps.
SIDE DELT DUMBELL LATERALS:
5 sets of 21s
CALVES:
3 sets 10-12 reps heavy.
next 3 sets 21s
SEATED CALVE RAISE:
4 gruelling sets of 21s.
cardio:
15 min hiit.
done.

fawaz
01-29-14, 4:00 pm
great and very intense gruelling back day, finally my deadlift strength is rising and this feels great:
DEADLIFT:
140kg x 10
150kg x 8
160kg x 6
ONE ARM DUMBELL ROW:
4 sets in ascending weight past failure
11-20 reps.
T-BAR ROW:
5 sets of 20 reps. each set up the weight, but keep hitting 20. mutliple drop sets on 4rth and 5th. very intense.
REVERSE GRIP PULLUP ON SMITH MACHINE SUPERSETTED WITH REVERSE GRIP BARBEL ROW:
3 supersets here, 21s on pullup and 15 reps past failure alternating grips with overhand barbell row on the barbell row.
WIDE GRIP HAMMER GRIP SEATED CABLE ROW SUPERSETTED WITH REVERSE GRIP SEATED CABLE ROW:
15 reps per grip, 30 reps in total. 3 supersets in total. very intense.
TWO ARM PLATE LOADED ROW:
hammer grip:
3 sets of 21s.
on 4rth alternating grips till hit 25 reps.
ABS:
ROPE CABLE CRUNCHES SUEPRSETTED WITH LEG RAISES:
4 sueprsets:
then 5-7 set on rope cable continue on own, all sets on the rop be 21s.
CARDIO:
15 min hiit.
done.

fawaz
02-03-14, 5:07 pm
week 13 thursday - SHOULDER DAY THE DAY OF DEMOLITION DELTS
most brutal shoulder day:
SHOULDER DUMBELL PRESS:
4 sets 6-10 reps
SIDE DELT DUMBELL LATERALS:
3 sets with 10-15 reps then 4rth-6th were 21s
REAR DELT DUMBELL LATERALS SUPERSETTED WITH BARBELL FRONT DELT RAISE:
5 supersets here, on every superset, double drop and past failure 25-30 reps on each.
BARBELL SHRUG SUPERSETTED WITH UPRIGHT ROW:
5 supersets here, 3 in ascending weight heavy on barbell row and all 5 sets past failure, including last set on upright row also past failure.
REAR DELT MACHINE SHRUGS SUPERSETTED WITH SIDE DELT MACHINE:
5 supersets here, 21s on each set to failure.
BENT OVER SEATED DUMBELL SHRUG SUPERSETTED WITH VERY WIDE GRIP BARBELL ROW FOR REAR DELT:
3 supersets 15-20 reps on each set.
CARDIO:
15 min hiit.
done.

fawaz
02-03-14, 5:34 pm
WEEK 13 - Friday - LEG DAY THE DAY OF RECKONING
very intense leg day:
SQUAT:
3 sets with 150kg constantly hitting hard 10 reps
4rth set 130kg hit 12
5th set 120kg hit 15.
LEG PRESS:
wide stance 15 reps supersetted with narrow stance 15 reps supersetted with wide stance 15 reps supersetted with narrow stance 15 reps. very gruelling.
then:
3 set drop set on 4rth set on leg press press keep weight the same and 21s.
HACK SQUAT SUPERSETTED WITH LEG EXTENSIONS:
12 reps to failure on hack squat then straight to leg extensions 21s on there.
STIFF LEGGED DEADLIFTS:
5 sets 12 reps with 60kg. 30 seconds break in between each one.
LYING LEG CURL:
5 sets of 21s. 30-60 seconds in between each one.
CARDIO:
15 min hiit.
done.

fawaz
02-03-14, 5:35 pm
week 13 saturday - ARM DAY THE DAY OF CHAOS
brutally intense crazy supersets and volume in this arm day:
STANDING BARBELL CURL SUPERSETTED WITH FLAT BENCH TRICEP SKULLCRUSHER:
4 supersets here, 10-12 reps for bicep, 8-12 reps on tricep.

DUMBELL HAMMER CURL SUPERSETTED WITH OVERHEAD TWO ARM DUMBELL SKULLCRUSHER:
3 supersets here, 15 reps for bicep, 8-15 reps for tricep.

AXCELL FAT GRIP BARBELL 21s SUPERSETTED WITH CHAINED CLOSE GRIP PUSHUPS:
3 supersets here, 21 reps for bicep, 15-16 reps for tricep.

HAMMER GRIP BARBELL CURL SUPERSETTED WITH OVERHEAD TRICEP HAMMER GRIP SKULLCRUSHER AND REPEAT SUPERSET AGAIN STRAIGHT AWAY:
3 sets on each bicep and tricep in the whole superset very high rep and high intense, 3 supersets like this here.

CLOSE GRIP MACHINE PRESS SUPERSETTED WITH PLATE LOADED MACHINE CURL:
3 supersets here, 21s on bicep and 21s on tricep.

EZ CABLE PUSHDOWNS SUPERSETTED WITH EZ CABLE CURL:
5 supersets here, 10-15 on tricep and 21s for bicep, on 5th superset, triple drop set for each excersise going back to back.
CARDIO:
15 mins hiit.
done.

fawaz
02-03-14, 5:45 pm
great training session today:
INCLINE DUMBBELL PRESS:
34kilo to failure
38 kilo to failure
40kg to failure
42.5kg to failure
47.5kg to failure
rep range 6-12
FLAT DUMBELL PRESS PAUSED AT BOTTOM:
4 sets 10-12 reps
ELEVATED CHAINED PUSHUPS:
3 sets 12 reps to failure.
INCLINE DUMBELL FLYS:
3 sets 12-15 reps past failure 4rth drop setted 5th drop setted and 6th drop setted. 10 reps on the drop set sets.
CHEST PRESS MACHINE SuPERSETTING REGULAR GRIP WITH HAMMER GRIP PRESS:
4 supersets per set. 40 reps
3 sets in total. on 3rd triple drop set.
CABLE CROSSOVER:
5 sets , sets done both 21s and hold rep for 10 reps 10 seconds rest pause then rep out 10 fast to failure.
SIDE DELT DUMBELL LATERALS 21s:
4 sets of 21s.
STANDING CALVE RAISE:
3 sets heavy in ascending weight, next 3 sets of gruelling 21s.
SEATED CALVE RAISE:
4 sets 21s.
CARDIO:
20mins
done.

fawaz
02-05-14, 5:50 pm
extremely intense, heavy well executed back day yesterday:
THE ULITMATE DEADLIFT:
150kg x 10
160kg x 10
170kg x 8
ONE ARM DUMBELL ROW:
5 sets heavy in ascending weight past failure, 15-18 reps
T-BAR ROW:
3 sets in ascending weight, past failure
on 3rd set triple drop set.
BARBELL ROW:
3 sets in ascending weight, on 3rd double drop down to 4rth.
5th set 20 reps past failure. all sets past failure with the rest pause.
HAMMER GRIP SUPERSETTED WITH REVERSE GRIP SEATED CABLE ROW:
3 supersets here, 25-30 rep sets.
TWO ARM PLATE LOADED ROW:
3 sets of 21s.
STRAIGHT BAR LAT PULLDOWN:
3 sets of 21s.
ABS:
LEG RAISES SUPERSETTED WITH ROPE CABLE:
5 supersets here, 15-20 reps past failure on leg raises, 21s to failure on the rope.
CARDIO:
20min
done.

fawaz
02-08-14, 4:47 pm
great shoulder day very intense:
SHOULDER DUMBELL PRESS:
3 heavy sets in ascending weight
4rth and 5th set puase and press lighter weight.
SIDE DELT DUMBELL LATERALS:
3 sets 10-15 reps past failure
sets 4-6 were 21s.
FRONT DELT DUMBELL FLYS:
3 double drop sets here.
BENT OVER DUMBELL REAR DELT LATERALS SUPERSETTED WITH FRONT DELT BARBELL RIASE:
5 supersets here, 15-20 reps on each, supersets 3-5 were double drop setted on each.
BARBELL SHRUG SUPERSETTED WITH UPRIGHT BARBELL ROW:
5 supersets here, 20-30 reps on each.
INCLINE BENCH REAR DELT DUMBELL SUPERSETTED WITH SIDE DELT MACHINE:
5 supersets here, 13 reps on rear delt and 21s on the side delt machine
DUMBELL SHRUG:
hold the rep for 15 reps to failure , rest pause then 10-15 reps fast paced to failure. 5 sets like this double drop at end.
CARDIO:
20 min.
done.

fawaz
02-08-14, 4:53 pm
extremely intense gruelling well executed leg day last night:
HACKFIELD SQUAT:
6 sets of 12-15 reps to failure. short breaks.
LEG PRESS:
wide stance supersetted with narrow, back to wide, back to narrow 15 reps on each time alternating grip, past failure,.

then:
wide stance supersetted with narrow stance 6 times, including drop set 10 reps on each alternating. 60 reps past failure.
HACK SQUAT SUPERSETTED WITH LEG EXTENSIONS:
4 supersets here, on hack squat 12 reps past failure, leg extensions 15 reps past failure then:
qaudruple drop set for leg extension afterwards.
STIFF LEGGED BARBELL DEADLIFT SUPERSETTED WITH LYING LEG CURL:
5 supersets here, 12 reps on stiff legged deads and 15-21 on lying leg curl.
CARDIO:
20 mins.
done.

fawaz
02-08-14, 4:58 pm
brutally intense high volume supersetted arm day today:
BARBELL STANDING CURL SUPERSETTED WITH FLAT BENCH BARBELL SKULLCRUSHER:
4 supersets here, 10-12 reps on bicep and 10-12 reps on tricep.

TWO ARM DUMBELL HAMMER CURL SUPERSETTED WITH TWO ARM OVERHEAD TRICEP DUMBELL SKULLCRUSHER:
3 supersets here, 15 reps on bicep and 10-16 reps on tricep.

BARBELL 21s SUPERSETTED WITH CHAINED CLOSE GRIP PUSHUPS:
3 supersets here, 21s on bicep and 15-16 on tricep with two 11kg chains round neck.

CLOSE GRIP PRESS MACHINE SUPERSETTED WITH PLATE LOADED CONCENTRATION CURL MACHINE:
3 supersets here, 21s on each.

HAMMER GRIP BARBELL CURL SUPERSETTED WITH BENCH DIPS BACK AND FORTH:
3 supersets here, back and forth high rep up to 20.

V-BAR CABLE PUSHDOWNS SUPERSETTED WITH STRAIGHT BARB CABLE CURL:
4 supersets here, 12-15 on tricep and 21s on bicep. on 4rth superset, triple drop set on each excersise.
CARDIO:
20min
done.

fawaz
02-12-14, 7:38 pm
brutally intense crazy hardcore chest and calves day:
INCLINE DUMBELL PRESS:
42.5kg x 10
45kg x 8
47.5kg x 8
50kg x 6
FLAT DUMBELL PRESS:
pause at bottom, press half way , pause, then press to full range of motion.
5 sets here 10-15 reps
INCLINE DUMBELL FLYS:
5 sets 10-15 reps past failure.
ELEVATED CHAINED PUSHUPS:
3 sets , two 11kg chains round neck, after gone to failure, rep out partials, then 10 more reps to failure.
INCLINE PLATE LOADED PRESS:
3 sets 20 reps to failure
CABLE CROSSOVER:
5 sets done in this way:
hold rep 10 reps to failure, 10 seconds rest pause then rep out fast reps 10 reps to failure. and also 21s.
then sets 6 and 7 were supersetted with bench pushups.
CHEST PRESS MACHINE:
3 sets 20 + reps alternating grip with hammer grip, past failure, control the negative.
CALVES:
STANDING CALVE RAISE:
3 sets heavy 10-15
next 3 sets 21s.
SEATED CALVE RAISE:
4 sets of hard 15 gruelling reps hold rep at top.
CARDIO:
20 mins.
done.

fawaz
02-12-14, 7:43 pm
brutally heavy and extremely intense back day of steel:
ULTIMATE DEADLIFT:
170kg x 8
175kg x 6
180kg x 4
ONE ARM DUMBELL ROW:
40kg x 20
42.5kg x 15
45kg x 15
47.5kg x 15
50kg x 13
all sets past failure with rest pause everytime hit failure.
T-BAR ROW:
3 sets heavy in ascending weight, on 3rd double drop to 4rth.
on 5th triple drop 3 set drop set 10-10-15.
REVERSE GRIP BARBELL ROW SUPERSETTED WITH DUMBELL PULLOVERS:
4 supersets here, 20 reps on barbell row past failure and 12 gruelling rep with the dumbell pullover.
HAMMER GRIP SUPERSETTED WITH REVERSE GRIP SEATED CABLE ROW:
3 supersets here, 25-30 reps gruelling sets supersetted.
TWO ARM PLATE LOADED ROW:
3 sets of 21s.
ABS:
LEG RAISES SUPERSETTED WITH ROPE CABLE PULLDOWNS:
5 supersets here, 21s on rope cable and 15-20 past failure on leg raises.
CARDIO:
20min.
done.

fawaz
02-16-14, 7:06 am
extremely intense shoulder day:
SHOULDER DUMBELL PRESS:
4 heavy sets in ascending weight on 5th higher rep pause at bottom.
SIDE DELT DUMBELL LATERALS:
6 sets of 20 reps past failure.
BENT OVER REAR DELT DUMBELL SUPERSETTED WITH FRONT DELT BARBELL RAISES:
5 supersets here, double drop on each set on each excersise, very intense, 25-40 reps per superset.
BARBELL SHRUG SUPERSETTED WITH UPRIGHT ROW:
5 supersets here high reps to complete failure.
REAR DELT MACHINE SUPERSETTED WITH FRONT DELT DUMBELL LATERALS SUPERSETTED WITH SIDE DELT MACHINE:
5 gaint sets here, 15-20 reps on each set on each excersise. hold the rep.
BENT OVER SEATED DUMBELL SHRUG SUPSERSETTED WITH WALKING BRISK WALK HOLD BARBELL AND SHRUGS:
3 supersets here, walk to end of gym shrug 5 reps walk back to other end shrug 5 reps keep this up 5 laps.
CARDIO:
20 min.

fawaz
02-16-14, 7:09 am
rutally intense high rep high volume leg day:
HATFIELD SQAUT:
10 sets of 12 reps to failure each set gets harder and harder shorter breaks than usual on first excersise.
LEG PRESS:
1st set 6 plates a side 20 reps to failure
then 3 sets 80 rep sets alternating stance each 15-20 reps very intense.
LYING LEG CURL:
3 sets heavy 15 reps to failure
next 3 sets 21s on last set supersetted with lunges.
LEG EXTENSIONS SUPERSETTED WITH STIFF LEGGED BARBELL DEADLIFTS:
5 supersets here going back and forth, 12 reps on deads and 15-20 on leg extensions with last supserset being qaudruple drop set on last set past failure.
CARDIO:
20 min.
done.

fawaz
02-16-14, 7:27 am
crazy intense high volume supersetted arm day:
BARBELL CURL SUPSERSETTED WITH FLAT BARBELL SKULLRCRUSHER:
4 supersets here, 10-12 reps for bicep, 10-12 reps for tricep.

TWO ARM DUMBELL HAMMER CURL SUPERSETTED WUTH OVERHEAD TWO ARM DUMBELL TRICEP SKULLCRUSHER:
3 supersets here, 15 reps for bicep 12-15 reps for tricep.

BARBELL CURL 21S SUPSERSETTED WITH CHAINED CLOSE GRIP PUSHUPS:
3 supersets here, 21s for bicep and 12-16 reps for tricep.

CLOSE GRIP MACHINE PRESS SUPSERSETTED WITH PLATE LOADED CONCENTRATION CURL MACHINE:
3 supsersets here, 21s on each excrersise.

HAMMER GRIP BARBELL CURL SUPERSETTED WITH BENCH DIPS:
3 supersets here, back and forth non-stop. 10-20 reps on bicep and 20 reps on tricep.

V-BAR CABLE PUSHDOWNS SUPSERSETTED WITH EZ CABLE CURL:
5 supersets here back and forth, 12 reps on tricep and 21s for bicep, on 5th superset triple drop set on each excersise utnl.

CARDIO:
20 min.
done.